How to do Garudasana (The Eagle Pose): Steps & Health Benefits

Health benefits of Garudasana include strengthening Ankles, Legs, Feet and Calves, Helpful for Kidneys, Strengthen Shoulder, Arms, Chest and Stomach, Improves Digestion

Updated: June 16, 2022


Garudasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Eagle Pose. The name Garudasana actually comes from Sanskrit words, where Garuda mean Eagle and Asana mean Pose, so combine of all the words, it's pronounced as The Eagle Pose. Beside this, the posture of Garudasana resembles like a Eagle, so in English this asana is known as The Eagle Pose.  

Garudasana has lots of health benefits; among that some of the health benefits of Garudasana include strengthening Ankles, Legs, Feet and Calves, Helpful for Kidneys, Strengthen Shoulder, Arms, Chest and Stomach, Improves Digestion, Improves Body Balance, Improves Concentration, Prevents Asthma and Enhance Sexual Performance.

Before we go to do this asana, we should know for whom this Garudasana is not recommended. Those who are suffering from severe back injury, shoulder injury, knee injury and hip injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache, Diarrhea and carpal tunnel syndrome they should avoid this asana. For women, those who were in the last month of pregnancy; they should also avoid this asana. 

How to do Garudasana (The Eagle Pose):

  • To start this yoga asana get onto the yoga mat and stand straight with both feet. 
  • Now raise your right leg and try to wrap it around the left leg. Keep in mind that your right thigh should be over the left thigh and your right feet should touch the calf muscles from behind. 
  • Now take your right hand and wrap it around the left hand like your leg.
  • Keep both the palms together, so that it will resemble like a beak of an eagle.
  • Try to maintain the balance and try to bend down your body by bending the left leg, so that your right toes will touch the ground.
  • Try to remain in this pose for long as you can maintain the balance.
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 3 to 4 breaths.
  • To release from this position, slowly straighten the left leg, unwrap the legs and hand and get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms but as you practice more you can do this asana more easily.

Health Benefits of Garudasana (The Eagle Pose):


Garudasana Strengthen Ankles, Legs, Feet and Calves:

Garudasana is the one of the best asana for strengthening ankles, legs, feet and calves muscles. Different studies have been proven that regular practice of Garudasana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of Garudasana helps to strengthen and prevent injury in the ankles, legs, feet and calves.

Garudasana Helpful for Kidneys:

Different studies have been proven that regular practice of Garudasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning, beside this it also helps to reduce the fat stored in the liver and kidneys. 

Garudasana Strengthen Shoulder, Arms, Chest and Stomach:

While practicing Garudasana, it stretches our Shoulder, Arms, Chest and Stomach muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Garudasana will helps to reduce the pain and prevent the risk of injury in the Shoulder, Arms, Chest and Stomach.

Garudasana Improves Digestion:

Different studies have been proven that regular practice of Garudasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Garudasana put lots of pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Garudasana Improves Body Balance:

While doing this asana we have to balance our whole body weight on one leg, so that regular practice of Garudasana helps to improve the body balance. 

Garudasana Improves Concentration: 

While doing Garudasana, we have to concentrate to balance our whole body weight on one leg, so that regular practice of Garudasana will help to concentrate more and improve our focus.

Garudasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Garudasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Garudasana Enhance Sexual Performance:

Practicing of Garudasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Garudasana on a regular basis.

Health Benefits of Garudasana


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